Thursday 7/27/17

7:00a Session
8 rounds:
8 Seated Dips (100)
8 EZ-Bar Curls (65)
(rest :30 between rounds)

8 rounds:
8 Nautilus Pullovers (130)
8 Supinated Lat-Pulldowns (130)
(:30 rest between rounds)

8 rounds:
8 Close Grip Chest Press (110)
8 Single-Arm Nautilus Curls (90)
(rest :30 between rounds)

15-12-9
Face Pull (50)
Triceps Ext. (50)
Plate Raise (25)
(rest :30 between rounds)

100 Band Pulls
____________________

7:00p Session

4-5 Person Relay:
5x10yrd Sled Push Sprint 135/90
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x30yrd Sled Push Sprint
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x10yrd Sled Push Sprint

Finisher
200yrd Sled Push for load
(share work anyhow)